The term anaerobic exercise means the exercise that is done in the absence of air. The University of Lowa states that this kind of exercise can’t last for a longer period of time as there is no oxygen for the energy and moreover, lactic acid is generated.
Here, the recovery period is extremely important as this replenishes the energy that was utilized while performing the powerful exercise as well as for the lactic acid production so that you can avoid the muscle fatigue. It is imperative that you stretch before and after the anaerobic exercise so that no muscle is injured and you should do this exercise just twice or thrice in the whole week for 10 to 20 minutes each time.
Top 6 Anaerobic Exercises That You Can Do
The most popular anaerobic exercise is the sprinting training. It will help you build the muscles, enhance he rate of metabolism which in turn torch more fat. You can do it on the treadmill and also on a track somewhere else.In the first case, you must sprint for 30 -60 seconds and after that you can rest and then you should walk briskly. However, in case of sprinting on track, you just sprint for 50 – 100 m and you should walk just twice the amount you ran.
There are a lot of sports, such as tennis, soccer, basketball, racquetball, volleyball, which are anaerobic. All these sports are played with a high strength for no more than 2 minutes.You should recover after each play as this is extremely important. In fact, all the anaerobic exercises help the people to increase their capability to recover faster in comparison to the aerobic exercises.
Another popular anaerobic exercise is the weight lifting. By doing this, you can increase the size as well as the strength of the muscle and also the bone density. If you have low back pain, this exercise is also very helpful.
Even though this circuit training exercise is done in order to enhance the endurance of the muscles, but it is also an effective anaerobic exercise.You ought to use very less weight while you are moving from one exercise to another. For 30 to 60 seconds, you must do this with a high strength and take a break of 2-3 minutes after each one body circuit.
Another most popular anaerobic exercise is the resistance training. In this case, one has to do repetitions for a very short time at very high intensities. You can train with high loads and you can do a few repetitions. You can also do circuit training with the help of metabolic resistance training.Apart from the weight exercises, you can make use of the dumbbells, free weights, resistance bands as well as a Kettle bell. You can also use a home gym for this exercise.
Calisthenics is a type of anaerobic exercise which is generally done without any kind of weight. This exercise helps you enhance your power and suppleness. One can do this wherever he or she wants as this requires no equipment. Pushups, squats, sit-ups, and lungs are some examples of Calisthenics.